Subway Brazil Seed Oil Report Card
Based on our menu research, Subway Brazil cooks with: no in-store deep frying; Subway Brasil's own ingredient list names soybean oil (óleo de soja / óleo vegetal de soja) in its maionese and other sauces, palm fat (gordura vegetal de palma) and butter in the cookies, and only 'óleo vegetal' in the Batata Rústica. Across the 93 menu items we analyzed, it averages 3.7g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Brazil
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Vegetariano (15 cm) + Refrigerante, 1.8g total
| Item | PUFA |
|---|---|
| Presunto (adicional, 2 fatias) | 0.0g |
| Molho Barbecue | 0.0g |
| Molho Cebola Agridoce | 0.0g |
| Molho de Pimenta Biquinho | 0.0g |
| Maçã | 0.0g |
What to Avoid at Subway Brazil
| Item | PUFA |
|---|---|
| Frango Mostarda e Mel Proteico (30 cm) | 22.6g |
| Empanado de Frango (30 cm) | 15.2g |
| Epic Frango Barbecue Bacon (30 cm) | 15.0g |
| Frango com Molho Ranch (30 cm) | 12.2g |
| Frango Teriyaki Proteico (30 cm) | 11.4g |
Every Subway Brazil item, ranked
All 93 items we have for Subway Brazil, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Presunto (adicional, 2 fatias) | 0.0g |
| Molho Barbecue | 0.0g |
| Molho Cebola Agridoce | 0.0g |
| Molho de Pimenta Biquinho | 0.0g |
| Maçã | 0.0g |
| Salada Vegetariana | 0.0g |
| Água | 0.0g |
| Suco | 0.0g |
| Refrigerante | 0.0g |
| Chá | 0.0g |
| Energético | 0.0g |
| Mussarela Ralada | 0.1g |
| Queijo Processado Fatiado Cheddar (2 fatias) | 0.2g |
| Queijo Processado Fatiado Suíço (2 fatias) | 0.2g |
| Dobro de Queijo | 0.2g |
| Requeijão Cremoso Catupiry Original | 0.4g |
| Azeite | 0.4g |
| Batata Rústica com Ervas Finas | 0.5g |
| Salada de Frango Teriyaki | 0.5g |
| Cookie Recheado com Brigadeiro | 0.6g |
| Molho Mostarda e Mel | 0.6g |
| Cheddar Cremoso (adicional) | 0.7g |
| Cookie Chocolate com Gotas de Chocolate | 0.8g |
| Cookie Gotas de Chocolate | 0.8g |
| Cream Cheese (adicional) | 1.0g |
| Molho Chipotle | 1.2g |
| Maionese Temperada | 1.2g |
| Pão Parmesão e Orégano (15 cm) | 1.2g |
| Cookie Macadâmia | 1.2g |
| Salame (adicional, 3 fatias) | 1.3g |
| Pão Integral (15 cm) | 1.3g |
| Salada de Frango Defumado | 1.3g |
| Salada de Carne Seca | 1.3g |
| Cookie Recheado com Nutella | 1.4g |
| Chips (Doritos e Ruffles) | 1.5g |
| Salada de Frango | 1.6g |
| Molho Ranch | 1.7g |
| Bacon (adicional) | 1.8g |
| Maionese | 1.8g |
| Molho Parmesão | 1.8g |
| Pão Italiano Branco (15 cm) | 1.8g |
| Pão Manteiga e Alho (15 cm) | 1.8g |
| Presunto (15 cm) | 1.8g |
| Vegetariano (15 cm) | 1.8g |
| Pepperoni (adicional, 3 fatias) | 1.9g |
| Pão 3 Queijos (15 cm) | 1.9g |
| Pão Integral Aveia e Mel (15 cm) | 2.0g |
| Grand Teriyaki Pepperoni (15 cm) | 2.1g |
| Salada com Steak Churrasco | 2.1g |
| Frango Teriyaki (15 cm) | 2.3g |
| Molho Supreme | 2.4g |
| Salada de Frango Assado | 2.4g |
| Frango Defumado com Cream Cheese (15 cm) | 3.1g |
| Carne Seca (15 cm) | 3.1g |
| Frango (15 cm) | 3.4g |
| Presunto (30 cm) | 3.6g |
| Vegetariano (30 cm) | 3.6g |
| Pernil (15 cm) | 3.8g |
| Steak Churrasco (15 cm) | 3.9g |
| Molho Aioli | 4.2g |
| Frango Assado (15 cm) | 4.2g |
| Grand Teriyaki Pepperoni (30 cm) | 4.2g |
| Supremo Frango & Bacon (15 cm) | 4.6g |
| Frango Teriyaki (30 cm) | 4.6g |
| Steak Cheddar Cremoso (15 cm) | 4.6g |
| Frango Supreme Proteico (15 cm) | 4.6g |
| Sub Almôndega (15 cm) | 4.8g |
| BMT Italiano (15 cm) | 5.0g |
| Supremo Pernil (15 cm) | 5.5g |
| Carne Desfiada (15 cm) | 5.5g |
| Frango Teriyaki Proteico (15 cm) | 5.7g |
| Salada de Frango Empanado | 5.8g |
| Ultimate Pernil (15 cm) | 6.0g |
| Frango com Molho Ranch (15 cm) | 6.1g |
| Frango Defumado com Cream Cheese (30 cm) | 6.2g |
| Carne Seca (30 cm) | 6.2g |
| Frango (30 cm) | 6.8g |
| Epic Frango Barbecue Bacon (15 cm) | 7.5g |
| Empanado de Frango (15 cm) | 7.6g |
| Pernil (30 cm) | 7.6g |
| Steak Churrasco (30 cm) | 7.8g |
| Frango Assado (30 cm) | 8.4g |
| Steak Cheddar Cremoso (30 cm) | 9.2g |
| Supremo Frango & Bacon (30 cm) | 9.2g |
| Frango Supreme Proteico (30 cm) | 9.2g |
| Sub Almôndega (30 cm) | 9.6g |
| BMT Italiano (30 cm) | 10.0g |
| Frango Mostarda e Mel Proteico (15 cm) | 11.3g |
| Frango Teriyaki Proteico (30 cm) | 11.4g |
| Frango com Molho Ranch (30 cm) | 12.2g |
| Epic Frango Barbecue Bacon (30 cm) | 15.0g |
| Empanado de Frango (30 cm) | 15.2g |
| Frango Mostarda e Mel Proteico (30 cm) | 22.6g |
Frequently asked
Does Subway Brazil use seed oils?
Based on our menu research, Subway Brazil cooks with: no in-store deep frying; Subway Brasil's own ingredient list names soybean oil (óleo de soja / óleo vegetal de soja) in its maionese and other sauces, palm fat (gordura vegetal de palma) and butter in the cookies, and only 'óleo vegetal' in the Batata Rústica. Across the 93 menu items we analyzed, it averages 3.7g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Brazil cook with?
Our research indicates: no in-store deep frying; Subway Brasil's own ingredient list names soybean oil (óleo de soja / óleo vegetal de soja) in its maionese and other sauces, palm fat (gordura vegetal de palma) and butter in the cookies, and only 'óleo vegetal' in the Batata Rústica. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Brazil use beef tallow?
No. Our research indicates Subway Brazil cooks with no in-store deep frying; Subway Brasil's own ingredient list names soybean oil (óleo de soja / óleo vegetal de soja) in its maionese and other sauces, palm fat (gordura vegetal de palma) and butter in the cookies, and only 'óleo vegetal' in the Batata Rústica, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Brazil seed oil free?
No. Our research indicates Subway Brazil cooks with no in-store deep frying; Subway Brasil's own ingredient list names soybean oil (óleo de soja / óleo vegetal de soja) in its maionese and other sauces, palm fat (gordura vegetal de palma) and butter in the cookies, and only 'óleo vegetal' in the Batata Rústica, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Brazil?
Presunto (adicional, 2 fatias) is the lowest-PUFA item we analyzed at Subway Brazil, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Brazil?
Frango Mostarda e Mel Proteico (30 cm) is the highest-PUFA item we analyzed at Subway Brazil, at an estimated 22.6g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
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See where Subway Brazil lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.